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What Creates Emotional Stability in a Relationship? 7 Habits to Adopt

February 3, 2021 by Sarah Barkley

Emotional stability is one of the most important aspects of a relationship. It involves communication, respect, trust, and many other factors. Without emotional stability, people can expect to drift away from one another.

You must figure out how to reach emotional stability to keep your relationship healthy. The things you do daily make a big difference because achieving peace must be consistent. Consistency allows both partners to see how meaningful the relationship is to the other person.

With emotional stability in your relationship, things will flow better, and you will handle it better. There will be more happiness and more time for doing fun things together. If your relationship is stable, your bond will be healthier, too.

No relationships are perfect, so you must work to create emotional stability in all relationships. Relationship counselors explain some ways you can make stability, helping relationships everywhere.

What Creates Emotional Stability?

Counselors explain that some things that create emotional stability in relationships are simple but important. It would be best to discuss your favorite binge-worthy shows, favorite things to do, or any other fun facts about yourself. This helps people get to know one another and to connect.

You could also talk about the things that you don’t like. Openly share your beliefs, too, because it’s essential to know one another in that way, honestly. You won’t know if something will work for you (or the other person) until you know facts about one another.

It is best to find out early if you can deal with the other person’s thoughts. Only then will you be able to focus on creating emotional stability in your relationship. Once you have done this part, there are different ways to stabilize the connection.

1 – Paying Attention to Your Partner

Learn and acknowledge your partner’s needs and wants, which involves paying attention to them. Listen to what they say and look for something they may not say out loud. Relationship counselors have determined that this will make a big difference in your relationship.

2 – Develop Trust

You have to trust one another if you want to have a stable relationship. Trust may not happen right away, so work to develop it naturally. You’ll know when you have reached it, and it will make a big difference in your relationship.

3 – Be Available

This doesn’t mean being physically available. You must be emotionally available, as well. This means you can’t hold back emotionally, and you must genuinely listen to and try to understand your partner. If you hold back or don’t make yourself available, you won’t develop emotional stability or a strong bond.

4 – Show Affection

As your relationship progresses, you may become less affectionate. It is important not to let this happen or to make changes if it has already. Kiss one another, hold hands, hug, and cuddle.

5 – When You Fight, Be Fair

Sometimes, when you’re angry, you might find yourself saying things you don’t mean. Try not to do this as it can create even more problems between you. You should avoid bringing up the past and only argue or discuss the issue at hand.

6 – Try to See Their Perspective

Take a walk in your partner’s shoes every once in a while. Do this not only when you disagree, but also regularly. Spend time trying to see things from your partner’s perspective.

Doing this will help you understand them better. You may be able to figure out why they behave or react to certain situations the way that they do. It can make your relationship better in all areas.

7 – Overcome the Problems

Relationships have some problems no matter how stable the partnership is. This is normal, but you have to work to overcome those obstacles. If you ignore them, you won’t be able to have a stable relationship.

Even if you get past it by pushing it away and waiting for time to pass, it’ll cause issues and a rift. There will always be underlying issues that were never honestly dealt with. Please talk about the problems and work on them until you have found a solution you are both happy with.

How to Recognize Emotional Instability

Emotional stability makes relationships go smoother, and less drama will be involved. You will always know where you stand with one another, and communication won’t be a problem. Without stability, you’ll have to dedicate extra time and lots of energy to your relationship.

Before you can create emotional stability in a relationship, it’s vital to recognize instability. These things will stand in the way of achieving a stable relationship. By identifying and acknowledging these issues, you can change them or decide if it is something you can handle.

1 – Watch for Angry or Entitled Statements

When someone makes a mistake and expects someone else to fix it, they may be entitled. They don’t want to experience any of the consequences, either. This is a sign of emotional instability.

It’s also a sign of emotional instability if they get angry or upset about small things. Even being questioned or asked for further information will upset them. This is not a good sign, and you should consider if you can handle their anger over this.

2 – They Don’t Show Up to Things They Say They Will Do

If someone can’t keep their commitments, they may be mentally unstable. They won’t show up to pre-planned events that they said they would. Plus, they may not turn work in on time, or they won’t do things that they say they will.

3 – Their Family Is Dramatic

As badly as you may not want to admit it, if their family is dramatic, they may have mental instability issues. This stems from not having loving or reliable caregivers, or they may just have had parents who overreact.

There is a genetic component, so if their parents are unstable, they may be as well. They will have learned habits from their parents rather than developing healthy mental health habits.

Also, please pay attention to how their siblings behave. They may have some of the same traits as their siblings, even if they don’t show immediately.

4 – They Show no Empathy

If you tell your partner something and don’t respond in an empathic way, it’s a red flag. They should respond in a supportive way rather than changing the subject or ignoring it.

5 – They Try to Make Themselves Sound Better Than You

You may notice this when you try to tell your partner something about your life. If they respond with something about their own life instead of empathizing with you, it’s a sign of emotional instability. You may tell them about a stressful situation they are dealing with and respond to their stressful situation.

This shows that they are unstable. They may even think they are empathetic by sharing their story, but it isn’t. Another example of this is when you tell them your goal, and they respond with a plan that seems more significant.

6 – They Don’t Pay for Things That They Owe

This may sound like it has nothing to do with a relationship, but it’s a good sign to watch for. If they won’t pay for things they owe unless they are continually reminded, it’s a sign that they are unstable. This signifies that they feel entitled and like they don’t have to hold up their end of responsibilities.

7 – They Won’t Admit When They Are Wrong

A person who can’t admit when they were in the wrong is someone who is emotionally unstable. They may lie or make excuses when something goes wrong. Or, they may make the situation seem less severe than it truly is.

8 – They Run from Their Problems

If they run away from problems, it’s not a good sign. If you notice that they avoid their issues rather than dealing with them, you can expect that in your relationship, as well.

9 – They’re Too Intense

They might be too intense if they rush into things or disclose too much information too soon. Plus, if they make it sound like they idealize you, this might be a problem, as well.

Final Thoughts on What Creates Emotional Stability in a Relationship? Counselors Explain

Having emotional stability in a relationship is essential for having a healthy relationship. Work toward this goal if you want to enjoy your relationship and make happy memories. No relationships are perfect, but you can always work to create stability.

With these tips, you will be well on your way to a relationship with emotional stability. The only way to grow with your partner is through strength, and is achievable with these tips. You don’t want to feel like something is missing in your relationship.

Make sure you do your part and find someone willing to do theirs. It takes both partners to make a relationship emotionally stable. While your relationship may not be perfect, you can work toward emotional stability with these tips.

15 Best Jobs for Someone With Social Anxiety Disorder

February 3, 2021 by Power of Positivity

Do you suffer from a social anxiety disorder?

According to Mental Health America, there are more than 15 million people that struggle with this mental health condition. Anxiety disorders come in all shapes and sizes.

Social anxiety is difficult to maneuver in the job place. Your fear is heightened by being around others, especially when you’re apprehensive of an impending panic attack. Many people turn to disability to make ends meet, but it’s not always cut and dry to get mental health claims assistance.

If you desire to be in the working world, you must learn how to manage your social anxiety disorder. You learn the things that trigger you and those that you must avoid.

Best Jobs for Anxiety

Just because you have a disability doesn’t mean that you can’t have a job. Your disability may be invisible to everyone around you, but you can feel the pangs every time your anxiety rears its nasty head. Here are some jobs that you can do to bring income into the home. Learn more about jobs you can apply with the help from experts working at the Lehi recruitment agency.

1. Blogging

To be an influential blogger, you need to have a niche. Do you like writing about cooking, weight loss, parenting, or your social anxiety disorder? While blogging doesn’t start you off making thousands, it can undoubtedly build with time.

Bloggers can develop a massive following due to the number of people that are online looking for self-help. If you have a topic that interests you and you’re knowledgeable about, then you can have fun and make money.

2. Stay-Home Parent

While it may not be a source of income, being a stay-home parent can undoubtedly save you money. Have you seen the price of daycare these days? It was once thought that women could only fill this role; however, men prove that they can be just as good at child-rearing as women.

Many people find that once they must pay for daycare, there is little reason for one party to work. This is especially true if you have more than one child. Plus, you get to be there for the first steps and to ensure their health and safety.

3. Accounting

Accounting is a numbers game, and accountants have little interaction with people. If you like minimal customer contact and playing with numbers, then an accounting job may be perfect for you.

Those interested in this field should brush up on frequently used accounting programs like QuickBooks and Excel. They can also use AP automation for easier creation of accurate financial data. You should also know that accountants can make some serious cash. According to US News and World Reports, an accounting professional can make a medium salary of over $70,000 a year.

4. Computer Programmer

Computer programmers and even developers make good money, and it’s one of the fastest-growing jobs around.

According to Diversity Q, it’s one of the fastest-growing jobs among women. The great thing about being a computer tech is that you can work from anywhere, and there are always great jobs to choose from these days.

5. Vet Tech

Did you know that animals are very calming to people with any anxiety? According to the Anxiety and Depression Association of America, 74 percent of people with anxiety improve when they get a pet. There have been many studies done where pets help to calm people and even lower their blood pressure.

Can you think of a perfect job for someone tense and anxious? You would get to help pets of all kinds, and you can help yourself at the same time. Vet techs don’t require college in most cases, and you can work close to home. Any animal shelter, rescue, pet store, or veterinarian center uses techs.

6. Maid

If you have a social anxiety disorder, then being a maid might be what you like. Did you know that many times obsessive-compulsive disorder runs alongside other anxiety-based conditions? If you love to clean, then why not use your skills to make money?

If you don’t like being around others, you can choose a cleaning job where you work solo or with a partner. Maids can make fairly good money, especially if you get into a job at a hospital or other larger institution.

7. Writer

Do you have a book in you just waiting to be birthed? You could be a writer that does self-publishing or uses a publisher. There’s no stopping you once you get the first book under your belt. Whether fiction or non-fictional readings, you can entertain the masses while never leaving your home.

8. Factory Work

One thing that bothers a great many people is being in large crowds. The unpredictability can drive your anxiety mad. Factory work will be repetitious, so it might not amp your anxiety as you know what’s coming and what to expect. Some factories are a bit lower-key than others. Factory work pays well and offers a wide variety of options for you to consider.

9. Psychologist

Did you know that many psychologists or counselors often have mental health issues within themselves or their families? Many of these professionals use their family backgrounds as a reason to try to help others.

If you can work one-on-one with people, then counseling may be the thing for you. Thanks to online education, you can now get a degree from the comfort of your home.

10. Special Needs Teacher

Teachers are always in high demand, especially those that deal with special needs. Since you understand the horrors of anxiety, you can use your gifs to help others. Did you know that the government offers many incentives for you to get a degree in special education?

According to the US Department of Education, teachers can get up to $17,500 of student loans forgiven when selecting a specialized field.

11. Dog Walker/Trainer

Okay, so unless you live in New York City or Los Angeles, you’re probably not going to make a ton of money as a dog walker. However, since you already know that dogs can help you control your anxiety, this might be a great job for you. If you want to get out of the house and mingle a bit with a man’s best friend, then try dog walking.

12. Truck Driver

Do you love to drive? There’s nothing better than a road trip to make you feel great. You can blast your music, talk on your cell phone, and go all over the country. Truck drivers are an integral part of society, and you can make a ton of money.

Did you know that the average truck driver makes over $60,000 a year? So you might want to consider applying for CDL Truck Driver Positions with this kind of salary. According to Indeed, it’s a great career path with good benefits and plenty of money. Truckers get to see many new states, and they don’t have to worry about being in large crowds either.

13. Artist

Many people combat their social anxiety disorder with art. Do you have a talent with a specific style of painting that you think could bring money? Many cities have starving artist sales, or you can even sell your work online. It takes some time to get started and build a clientele, but who knows you could be the next Picasso?

14. Security Guard

Being a security guard is a pretty low-key job. However, according to Salary, an armed security guard can make anywhere from $30,000 to $37,000, just depending on where you live. Unarmed guards can make a little less.

Security guards usually don’t have to deal with many people, and they don’t need extensive training. There are tons of security jobs in every city across this country, so work is easy to find.

15. Overnight Stocker

If your social anxiety disorder gets the best of you, then perhaps you would prefer to work at night. An overnight stocker usually only must deal with other workers on shift with them. The crowds are generally much less at night, and you can make a decent living.

According to Zip Recruiter, most stock professionals make around $13 an hour. If you find a full-time job with a big company, you can get insurance and benefits too. The only requirement for this career is that you can bend and lift upwards of 50 lbs. Of course, each job will have specifics.

Final Thoughts on Social Anxiety Disorder and Working

Don’t think that you can’t live a full life and have a great job because you have a social anxiety disorder. It would help if you learned your comfort level and know what you can tolerate when working in public.

If you feel that your anxiety is severe enough, you can always choose a job that allows you to work from home. If you have a social anxiety disorder with agoraphobia, staying around the house may be a better option. Getting out even for just a few hours a week can be therapeutic, if possible.

Staying behind four walls all day long might make your general anxiety worse. Thankfully, some programs can help people like you have a great job and work within your limitations.

Do You Have Hypersomnia? 12 Signs You Sleep Too Much

February 2, 2021 by Power of Positivity

Do you wake up tired after you’ve slept the entire night? Do you feel as if you could sleep 10-12 hours each day and it still wouldn’t be enough? You may have a condition called hypersomnia, which is a rare sleep disorder that can wreak havoc on your life.

Also called idiopathic hypersomnia or IH, this disorder is neurologically based. Sadly, the effects of this condition can interrupt every part of your life. It most commonly develops in the preteen years, but it can happen at any age.

IH comes on gradually. This condition’s hallmarks are that individuals cannot stay awake or alert enough to function during daylight hours. It’s classified as EDS or excessive daytime sleepiness, but EDS is a symptom and not a condition in itself.

IH is often mistaken for narcolepsy because a person will fall asleep at the most inappropriate times, and they have no control over it. The disorder becomes so debilitating that it inhibits daily functioning. Another commonly seen problem with this illness is that people have a challenging time waking up once they are asleep.

Even those daily naps can prove problematic when it comes to waking up and functioning normally. Still, if you were to get 15 hours of rest at night, it’s not going to affect how tired you are during the next day. No amount of sleep seems to fix things, which is how this condition is distinguishable from general fatigue.

Since this is a chronic condition, a person may have periods where things are better, and they get worse again. IH’s constant fluctuations make it challenging to do much of anything when it’s at its worst, but there is a time when it’s in a remission type state.

What Causes Idiopathic Hypersomnia?

What causes this neurological disorder is a mystery. Researchers have found strong genetic links that cannot be denied. Additionally, if other sleep disorders, like narcolepsy, run in your family, it can put you at an increased risk of developing this condition.

Some theories have been examined as to what causes this disorder; here are possible links that researchers believe can be contributing factors:

•Obesity

•Substance abuse issues

•Neurological diseases like multiple sclerosis or Parkinson’s

•Depression

•Sleep deprivation

•The use of some medications

•Sleep apnea

•Genetics

One benefit that people who suffer from narcolepsy have is that they can create a schedule with naps. While this tends to help this person, it doesn’t do much for the person suffering from hypersomnia. Naps cause you to wake up feeling more unrefreshed than before, and you find it hard to awaken once you’re asleep.

Twelve Common Symptoms of Hypersomnia

Having IH is exceedingly tricky. The symptoms are pretty much the same across the board, though their severity may wax and wane. One person may experience all the symptoms while another has only a couple. Here are the signs of IH:

1 – EDS or Excessive daytime sleepiness

This symptom inhibits daytime activities and makes working and having a social life challenging.

2 – Excessive Sleep

If you’re sleeping more than ten hours in a 24-hour time span, and you still don’t feel refreshed, it’s one of the hallmark signs.

3 – Napping Distress

You can take naps, but they do little to help your situation. Additionally, you may have a hard time awakening from your slumbers. While most people can nap for an hour or two, you can take naps for 4-5 hours without issue.

4 – Brain Fog

When you’re awake, you feel like you’re in a trance-like state. You can’t remember things, and your concentration and attention spans are suffering.

5 – Chronic Headaches

Due to sleeping more than the body needs, it’s not uncommon to have chronic headaches.

6 – Raynaud’s Phenomenon

This is a circulation issue where the fingers and toes can turn a purplish color and be cold. It’s often observed alongside autoimmune conditions.

7 – Dizziness

Feeling lightheaded and as if you were going to pass out is a common issue. It can stem from blood pressure issues that are common in this disorder.

8 – Orthostasis

When you arrive from a seated position, your blood pressure drops dramatically. This can also contribute to lightheaded feelings.

9 – Sleep Paralysis

According to the National Library of Medicine, this phenomenon occurs when you awaken and are entirely paralyzed. Your brain is conscious and awake, but you are unable to move. It usually passes in a few minutes as it’s a condition where you’re shifting through sleep realms too quickly.

10 – Difficulty Regulating Body Temperature

Those who have this condition might be unexplainably cold and then warm a short while later.

11 – Vivid Dreams and Hallucinations

Do you suffer from vivid dreams? IH might be the underlying reason that you have them.

12 – Excessive Sweating

People with IH might wake up in a pool of wet sheets due to excessive night sweats.

Here are possible causes of your vivid dreams.

Getting A Diagnosis

It’s not uncommon for hypersomnia to be misdiagnosed. Since the symptoms of this disorder are so close to other conditions, it happens often. Additionally, it’s not unusual for a person to have a couple of sleep disorders, making things more challenging to pinpoint.

The first thing a doctor will want to do is a physical examination. They need to know all about your medical history and if anything like this has happened before. Your family history is also essential as genetics is thought to play a massive role in developing this condition.

Once they’ve gathered this information, they will want to do some tests to rule out other disorders. The most used tests are:

•Polysomnogram

A polysomnogram is like a sleep study. You must go to a center and stay overnight for monitoring. The doctor wants to see your brain activity as well as watch both your eye and leg movements.

They also need to evaluate your oxygen levels, heart rate and make sure your breathing functions are adequate when you’re asleep. This will help them rule out conditions like sleep apnea, where a drop in oxygen can contribute to similar issues you’re having.

•Sleep Latency

Conducting a sleep latency test may be done several times to see the varying results. This examination will measure your sleepiness and the various sleep stages that you go through when you take naps. It works best if given a day or two after a polysomnogram as it provides the best results.

•Sleep Journal

Keeping a sleep diary can provide a plethora of information to doctors. Since tests can be subject to what’s going on at the current time in your body, the journal gives them a broader picture. Giving them your sleep and wake times and how many total hours of rest in a day can be beneficial.

•Epworth Sleepiness Scale

The sleepiness scale helps a doctor see what’s going on when you can’t put things into words. It’s a simple questionnaire used since 1911 to help people evaluate what’s going on. It’s used to help diagnose sleep apnea as well as narcolepsy, according to the National Library of Medicine.

Treatment for Hypersomnia

There is no cure for hypersomnia, but there are some ways to reduce the symptoms. First, the goal will be to help control the excessive daytime sleepiness, which will, in return, help with the feelings of drunkenness and brain fog upon waking.

The FDA has approved numerous treatments for narcolepsy, but there is none currently for IH. Some doctors will use experimental things in an off-label manner, but it’s controversial.

One treatment option that might work is behavioral modification. It tends to be more successful with narcolepsy, but scheduling sleep and nap times with IH isn’t always practical. However, since there are not many options, it’s worth a try.

It’s important that anyone suffering from IH avoid driving a car or using any heavy equipment as this can be dangerous. When you’re sleep isn’t controlled, dosing off behind the wheel can be catastrophic. Only a doctor can evaluate you and permit such activities during periods of remission.

Final Thoughts on Living with Idiopathic Hypersomnia

Living with hypersomnia is miserable. It can affect every aspect of your life because you cannot control when and if you will suddenly fall to sleep. There’s often a stigma associated with sleep disorders, like narcolepsy, where it’s believed that a person has a mental illness or just lazy.

What many don’t understand is that this is a neurological condition that you have no control over. While the FDA approves no treatment options, you can do plenty of holistic things to control this issue. Some recommend getting more exercise, eating a healthy diet, and adding supplements like fennel, green leaf juice, and stinging nettle tea to your day.

Thankfully, periods of hypersomnia tend to wax and wane, which means that there can be times of complete remission. It’s best to work with an herbalist to find some herbal remedies and lifestyle changes to help you when your flares are at their worst. While it’s not fatal, it can certainly make living challenging, but you can learn to manage this condition effectively.

New Zealand Doctors Link a Raw Food Diet to Good Mental Health

February 2, 2021 by Kristen Lawrence

A recent study from New Zealand doctors found that a raw food diet improved mental health and well-being.

The University of Otago research, published in Frontiers in Psychology, surveyed more than 1100 young adults from New Zealand. The U.S. Researchers asked them about their sleep, exercise habits, diet, and mental health.

Lead author Shay-Ruby Wickham says the research team found that sleep quality, not quantity, most strongly predicted good mental health.

“This is surprising because sleep recommendations predominantly focus on quantity rather than quality. While we did see that both too little sleep — less than eight hours — and too much sleep — more than 12 hours — were associated with higher depressive symptoms and lower well-being, sleep quality significantly outranked sleep quantity in predicting mental health and well-being.”

“This suggests that sleep quality should be promoted alongside sleep quantity as tools for improving mental health and well-being within young adults,” Ms. Wickham says.

Researchers found that quality sleep, exercise, and a high raw food diet, in that order, correlated with improved mental health. These lifestyle factors consistently predicted better well-being in the young adults in the study.

The research team found that young adults who slept around 9.7 hours per night had the fewest depression symptoms. Those who slept 8 hours per night had the most feelings of well-being.

The doctors found that young adults who ate 4.8 servings of raw fruits and veggies daily had the highest well-being. On the other hand, those who ate less than two or more than eight servings had the lowest feelings of well-being.

“Sleep, physical activity, and a healthy diet can be thought of as three pillars of health, which could contribute to promoting optimal well-being among young adults, a population where the prevalence of mental disorders is high, and well-being is suboptimal,” Ms. Wickham says.

What the study on a raw food diet means for the health of young adults

Senior author, Associate Professor Tamlin Conner of the Department of Psychology, says most previous research studies these factors separately. This one takes all three ‘pillars of health’ into account, showing how all of them can improve well-being.

“We showed that they are all important for predicting which young adults are flourishing versus suffering.”

While the study showed promising results, Conner says the findings only prove correlation, not causation.

“We didn’t manipulate sleep, activity, or diet to test their changes on mental health and well-being. Other research has done that and has found positive benefits. Our research suggests that a ‘whole health’ intervention prioritizing sleep, exercise, and fruit and vegetable intake together could be the next logical step in this research,” she says.

Other prior research shows the benefits of a raw food diet on mental health. A previous study by Dr. Tamlin Conner in 2017 showed that young adults who ate a raw food diet had better health. After two weeks of eating the recommended amount of fruits and veggies, the volunteers displayed more flourishing, motivation, and vitality. Young adults had much better health predictors than those who didn’t consume the advised amount of raw foods.

How the doctors conducted the research

For the study, Dr. Conner and her team placed 171 adults who ate low amounts of fruits and veggies into three groups:

– a control group
– a ‘momentary intervention’ group, where each person got a text message to eat more raw foods, and a voucher for food purchases
– a fruit and vegetable intervention group, where the team gave volunteers two extra servings of fruit and vegetables each day

The team asked participants to rate these three categories both before and after the study:

– Daily negative and positive moods
– Vitality, flourishing, and flourishing behaviors (curiosity, creativity, motivation)
– Anxious and depressive symptoms

Findings from the study about an increased raw food diet

Among the three groups, only the participants in the last group showed improvements in their mental health. Compared with the other groups, they had increased vitality, flourishing, and motivation in the two-week trial period. The participants in this group ate about four daily servings of fruits and vegetables, mostly apples, carrots, kiwis, and oranges.

While none of the groups reported dramatic changes in anxiety and depression symptoms, their overall well-being improved. The research team stresses that a person must eat raw foods for several months to alleviate mental health problems through nutrition. However, the study showed how just a short time of eating more fresh, whole foods could positively change.

The team concludes

“This is the first study to show that providing high-quality FV to young adults can result in short-term improvements in vitality, flourishing, and motivation. Findings provide initial validation of a causal relationship between FV and well-being, suggesting that large-scale intervention studies are warranted.”

Final thoughts: eating a raw food diet can promote better mental health and well-being

The studies above show how eating more fruits and vegetables can result in better health overall. Shockingly, around 90% of Americans don’t get enough fruits and veggies in their diet, according to the CDC. The report found that most Americans eat fruit once per day and veggies 1.7 times per day. However, the dietary guidelines recommend adults consume 1.5 to 2 cups of fruit and at least 2 cups of veggies daily.

The CDC says that increasing these numbers could mean reversing the chronic diseases plaguing the U.S. Studies consistently show that diets high in plants correlate with improved health overall, as we mentioned above.

Countries in which plants make up most of the diet tend to have lower disease reports. The Blue Zone regions – Costa Rica, California, Italy, Japan, and Greece – have the world’s healthiest people. While the diets vary slightly across these regions, all of them have one thing in common: tons of plants.

Try this experiment out for yourself to see how you feel. For two weeks, eat at least the daily recommended guidelines of fruits and veggies. If you feel more vibrant and energetic, you can thank nature for improving your health!

Japanese Scientists Link Healthy Gut Microbes to Better Sleep

February 2, 2021 by Kristen Lawrence

A study from the University of Tsukuba in Japan revealed that people who have healthy gut microbes get better sleep. With so many people suffering from insomnia worldwide, this research could provide some relief. Many factors influence sleep, including stress levels, eating habits, and physical health, to name a few. However, the common link between all of these is the microbiome, which governs all functions in the body.

All illnesses can be traced back to the gut because 70% of our immune system is manufactured here. This may explain our chronic disease epidemic since many people today have poor gut bacteria due to various lifestyle factors. The study by Japanese scientists shows the importance of a healthy gut because it influences everything from our moods to sleep patterns.

About the gut microbes study

In the study, researchers used various antibiotics in order to deplete the gut microbes in mice. They discovered that metabolites in the gut differed in these mice compared with controls. Specifically, metabolic pathways involved in creating neurotransmitters such as serotonin became disrupted. Furthermore, the mice showed abnormal sleeping patterns and disruptions in their circadian rhythm. In particular, their REM sleep became disrupted; the mice seemed to slip in and out of REM sleep quite frequently.

The study, led by Professor Masashi Yanagisawa in Japan, aims to show the extent that gut health impacts our lives. The thorough study in mice revealed how significantly gut microbes can alter the intestines and affect behaviors such as sleep.

For the experiment, the researchers gave a group of mice various powerful antibiotics for a period of four weeks. This depleted their gut microbes. Then, the researchers compared the intestinal contents of these mice and the control group who ate the same diet. In the digestion process, food gets broken down into small pieces called metabolites.

What the study revealed about how gut microbes influence sleep

The team found striking differences between the metabolites in the mice with no gut microbes and the control group.

Professor Yanagisawa said, “We found more than 200 metabolite differences between mouse groups. About 60 normal metabolites were missing in the microbiota-depleted mice, and the others differed in the amount, some more and some less than in the control mice.”

Next, the team wanted to determine how the metabolites act under normal conditions. Using metabolome set enrichment analysis, they discovered that the antibiotics mostly affected biological pathways involved in making neurotransmitters. Cells in the brain use these molecules to communicate with each other.

In the mice, researchers found that their tryptophan-serotonin pathway had basically stopped functioning. While the mice with depleted gut microbes had more tryptophan than controls, they had almost no serotonin. This observation proves that when the gut lacks important bacteria, tryptophan can’t get converted to serotonin. Furthermore, the team found that the mice had low levels of vitamin B6 metabolites, which aid the production of serotonin and dopamine.

Other observations

Next, the team observed the sleep quality of the mice by using EEGs to study brain activity. They found that the microbiota-depleted mice had more REM and non-REM sleep at night than the control mice. The mice also had less non-REM sleep during the day. While this would look normal for humans, it shows a flipped circadian rhythm in the mice, who are nocturnal animals.

The occurrence of REM sleep episodes increased both during the day and night. However, the number of non-REM episodes increased only during the day. Researchers say this shows that the microbiota-depleted mice alternated between sleep/wake stages more often than the controls.

Professor Yanagisawa suggested that depleted serotonin levels caused the sleep disturbances. However, they still need to do more research to determine the exact mechanism behind this phenomenon.

“We found that microbe depletion eliminated serotonin in the gut, and we know that serotonin levels in the brain can affect sleep/wake cycles,” he says. “Thus, changing which microbes are in the gut by altering diet has the potential to help those who have trouble sleeping.”

Other studies that show how healthy gut microbes can prevent insomnia

Similar studies yielded related findings.

1. Having a healthy gut helps your neurotransmitters and hormones stay balanced, which ensures a good night’s sleep.

In fact, one study found that beneficial gut microbes can lower cortisol levels, which play a huge role in hormone production. Too much cortisol results in imbalanced hormones, which can affect sleep quality and duration.

Also, a healthy gut ensures that your body will produce adequate GABA, an amino acid that helps with sleep. Finally, since 90% of serotonin comes from our gut, having good bacteria will help you relax at bedtime.

2. Melatonin levels also play an important role in the quality of our sleep.

When our bodies have healthy levels of this hormone, our sleep-wake cycles are consistent. However, in our modern world, many people’s circadian rhythms have been thrown off due to lack of sunlight. Also, the bright blue lights emitted from smartphones and computers deplete melatonin levels at night. This could explain the increase in insomnia since the advent of mobile technology in the past 20 years.

To increase the body’s melatonin levels, it’s important to eat foods high in tryptophan, since this converts to serotonin. You can also take probiotics, since these increase melatonin levels by increasing tryptophan in the body. People with low levels of serotonin often have disrupted circadian rhythms due to imbalanced melatonin.

Final thoughts: Gut microbes play an important role in the quality of our sleep

Scientists have just begun to discover the link between our gut microbiome and sleep disorders. Not surprisingly, the study of mice proved that having an unhealthy gut caused sleep disruptions. The mice who had depleted gut bacteria had a flipped circadian rhythm, and we see that in humans today as well. Many people feel wired at night when they should start feeling sleepy from a long day at work.

However, by taking care of our gut bacteria and eating healthy foods, we can start getting better sleep. In general, you’ll want to avoid processed foods and eat whole foods to feed the good bacteria.

12 Behaviors That Reveal Someone Is an Impatient Person

February 2, 2021 by Power of Positivity

Has anyone ever told you that you’re an impatient person? Perhaps it’s not you but your spouse or another relative that seems to be on the inpatient side.

This person is usually described as having a type-A personality, and they can often come across as very rude or insensitive towards others. However, there is a method to their madness as they often accomplish a lot in life and don’t waste any time doing it.

Being in a relationship with a person like this can be challenging, but if you understand their shortcomings and cope with their nuances, it can make things easier. How many times have you heard the old saying that “patience is a virtue?” It just seems that many people lack this virtue in today’s society.

Twelve Behaviors That Unmask an Impatient Person

How do you spot an impatient individual or know if you fit the criteria? Here are some signs that perhaps you live life in a rush and expect others to do the same.

1. You Don’t Have Time for Long Lines

Nothing infuriates you more than a long line. If you must sit at the bank, wait at the BMV or any other queue that holds up your day, you may become irate. You probably equate this experience to going to the dentist and having your teeth drilled.

All this waiting is taking away from 100 other things that you need to do. Don’t be surprised if you use your voice and body language to let everyone else around you know how ticked you are that you must wait. You might make a bit of a spectacle and tell the clerk a thing or two when you get to the counter.

2. Sitting in Traffic Makes You Crazy

Sitting in traffic jams or at long red lines does require patience. You will probably honk your horn, possibly make rude gestures, and show the world how aggravated you are that you must wait.

Sure, being unable to move and sandwiched in by cars can grate on the nerves, but it bothers you more than others. How do you do when sitting in a traffic jam? Do you feel the urge to jump out and run to your destination rather than sit idle?

3. You Find Waiting to Be Offensive

Don’t ever keep the impatient person waiting as they find this behavior offensive. You don’t like to wait for anyone or anything, and if someone has told you to be there at 5 pm, they better be ready to go.

Being late throws your whole day or evening into a tailspin. You may get so aggravated that someone asks you to wait that you go on without them.

4. Interjecting Isn’t Impolite, It’s Time Efficiency

It’s tough to carry on a conversation with an impatient individual because they don’t have time for a person to get out everything they have to say. Do you interrupt and talk over folks because you cannot wait until they’re done speaking? You’re probably not a good conversationalist unless you’re the only one doing the talking.

Does this sound like you? Do you have a hard time talking to people because you always want to speak over them because you cannot wait for them to get through their story?

5. You Have Tons of Nervous Energy

How do you spot the impatient individual in a room? Well, they’re the ones jingling change in their pockets, pacing the floor, folding their arms, and seemingly a ball of nerves. Take, for instance, being stuck in a waiting room at a hospital.

No doubt, you’re worried about a loved one or friend, but you can’t stand sitting idle, and you may feel as if they will have to admit you if they don’t hurry up. You feel so anxious that you may explode if you must sit still and do nothing for long periods.

6. You Have a Short Fuse

When things don’t go the way the impatient have planned, then you will see a side of them that you may not like. If you’re this person, do you tend to blow up and have fits of rage when things don’t go the way you want?

People tend to shy away from you when they see warning signs that your anxiety has reached a boiling point. Being in a relationship with you is hard when you’re not patient because everything isn’t in your time frame.

7. They Hate When People Say to Them “Just Be Patient.”

How many times has someone told you to “Just be patient?” The problem is that behind this hurried mentality is a deep-rooted anxiety issue that you haven’t addressed. Did you have a rough childhood and suffer from abuse?

Many people who feel like they need to be in command have had situations happen to them in the past where things were out of their control. Your impatient nature may be a side effect of the storms you battled in life. The only way for you to overcome these problems is to get counseling and learn practical management skills, but you must realize that you have a problem.

8. You Must Always Plan Ahead

When you go on vacation, do you have an itinerary for every day of the week? Well, being impatient means that you believe you must always have a plan for the future. You must fit in everything you want to do, so you must plan it all out down to the last detail.

You probably drive those around you crazy with all the preparation. Since time-wasting is a big no-no, you want to ensure that there is no idle time. Look out if something doesn’t go according to the plan, as you may blow your top.

9. You Don’t Count on Others to Make Things Happen

Do you tend to come off as an “I’ll-just-do-it-myself” kind of person? You would love to have help, and you may often bellyache about the assistance you need. The problem is that you don’t think that anyone else can do as good of a job as you.

If someone is working alongside you, you want to show them the correct way to do something, but you do the entire task. It’s tough to work or live with the impatient because you have a mindset that few can understand.

10. You Don’t Tolerate Slowness, Delays, or Failure

Living life as an impatient person is like driving on a two-lane road and being stuck behind a piece of farm machinery that you can’t pass. You sit there trying to get by without getting run over. You may take risks and cross over the double yellow line to avoid any delays.

There is no time for any delays or failures in your life. It’s all just one significant inconvenience to a person who lives life in a rush. Life can seem like a roller coaster ride for your spouse and children when there are control issues and verbal outbursts when things don’t go the right way.

11. You Have Control Issues

To control your anxiety, the impatient person must dictate the situation. You like to call the shots to manage time. You’re very frustrating to others as they feel that they’re not as efficient as you.

So, by being in control of any situation, you can ensure that things are done right the first time. You often volunteer to step up and help just about anyone, but you drive them all crazy because of your demanding nature and impatient personality.

12. Even the Smallest Issues Are A Crisis

You ordered a pizza, and the delivery person told you that it would be about 45 minutes before they can get to you. While that doesn’t seem like a long time to most people, it looks like a death sentence to the impatient. Many things are running through your mind like:

What will I do for the next 45 minutes?
I may starve to death before they arrive.
I’m never ordering from this slow company again!
I could make this pizza in less time and save money.

Final Thoughts on Recognizing the Signs of an Impatient Person

Overcoming an impatient personality isn’t easy. However, it takes time to get to the root issue and work on coping skills. Everyone has days where they are annoyed and hurried, but an impatient person feels this way every day.

Being patient with others will remind you that there are times that others must be patient with you. You must slow down and take time to smell the roses. Life isn’t a race to see how fast you get things done. Instead, it’s about having the time to enjoy the little blessings that each day brings.

If you’re so focused on the plans and itinerary of the day, then you might miss some of the greatest miracles and blessings in your life. What’s more precious than time with your loved ones and friends? When you live life in a rush, people may turn the other way to avoid feeling unable to measure up to your high standards or sometimes annoying behaviors.

Starting today, learn to live in the moment and stop stressing about time management issues.

19 Habits to Make it Easier to Connect With Your Spiritual Gifts

February 2, 2021 by Power of Positivity

If you are lucky or blessed enough to receive spiritual gifts from the holy spirit, you must do all you can to use them to the best of your ability. Once you’ve been endowed with these gifts, you have a responsibility to use them for God’s will. To do that, you must be able to access these gifts and use them knowledgeably.

A quick internet search will yield many sources, all of whom claim a different number of gifts from the Holy Spirit. However, many of these gifts overlap, and some lists are not complete. The Bible mentions nineteen gifts in the New Testament. Once you know them, you must develop the habits that will unlock these many blessings from God.

The Nineteen Spiritual Gifts are the Following:

Administration
Apostleship
Discernment
Evangelism
Exhortation
Faith
Giving
Healing
Interpretation
Knowledge

Leadership
Mercy
Miracles
Pastor/Shepherd
Prophecy
Service
Teaching
Tongues
Wisdom

There is no definitive set of instructions on connecting with your gifts. On top of that, everyone is different. What could work for one person may not work for the next person. However, there are several habits you could enhance or develop that may help you access them better.

19 Habits That Connect You to Your Spiritual Gifts

This article will explain habits that can make you connect with your spiritual gifts. Surprisingly, these habits also apply to everyday life. See how you hold power to connect at least one practice to each of these blessings. Below are 19 habits that can help you connect with your spiritual gifts.

1. Administration – Be proactive.

A person with the gift of administration is meant to lead the church by implementing plans and organization. It’s similar to leadership, but instead of leading through inspiration, they lead through tasks. Being proactive is a habit of any effective administrator. You know what needs to be done, so you get it done promptly.

2. Apostleship – Be a great storyteller.

Apostleship is a gift that the Holy Spirit gives to those meant to spread the church to places where the church may not be. People with this gift learn to tell stories well. After all, if you’re going to keep your audience’s attention, a well thought out, well-timed, and well-spoken tale is the perfect way to do that.

3. Discernment – Listen without bias.

This gift is also known as distinguishing between spirits. You can practically sense the difference between real people and fake people, good and evil, or truth and lies. However, to do this, you must learn to listen to truly listen to people whether you agree with them or not. You must practice seeing the truth in a situation without bias.

4. Evangelism – Communicate effectively.

Evangelists are expected to spread the word of God, especially to lost souls and nonbelievers. They must do this without fear of talking to strangers. To do this, an evangelist must be a “people person.” They must be able to communicate effectively with anyone, no matter their differences.

5. Exhortation – Be passionate.

The gift of exhortation is essentially the gift of being a motivational speaker. If you have this gift, you must help uplift people who may be wavering in their faith. You must be a cheerleader for God. This requires an extreme passion for what you believe in.

6. Faith – Think positive thoughts often.

The gift of faith is not unlike having faith. The advantage of faith means that you have an unwavering dedication to God; when he asks you to move, you move. You can’t be a negative person and have this steadfast dedication. It would be best if you learned to think positive as often as possible.

7. Giving – Be kind to others.

The gift of giving means that you freely give to those who are in need, and you enjoy doing it. A mean person is rarely going to be a giver. Someone who truly gives without expectation must be kind and compassionate towards others.

8. Healing – Take care of yourself.

The gift of healing doesn’t only mean you heal others. It means you must also heal yourself. After all, if you don’t take care of yourself, you’ll be unable to help anyone else. Ensure you take care of your mental, spiritual, and emotional health to connect with this gift fully.

9. Interpretation – Be persistent.

This is understanding and explaining the next gift, the gift of tongues, or interpreting what people are telling you. You may not do this correctly the first time. It can be uncomfortable at first because there aren’t many people who receive this gift. However, keep at it, and you will eventually master it.

10. Tongues – Be fearless.

This is the other part of the previous gift. You can’t have both of these spiritual gifts. Rather than interpretation, you are the person that has been blessed with the ability to speak God’s languages. However, people who speak in tongues can’t interpret the message. It can be scary when God takes over you and delivers this message through you – it’s almost as if you’ve lost control of your body. However, let go of your fear and give yourself over to God to connect with your gift fully. It’s an incredibly divine experience, not one to be afraid of.

11. Knowledge – Read a lot.

The gift of knowledge can absorb, interpret, and reiterate a vast collection of knowledge to others. You aren’t going to one day wake up with all the experience in the world in your head. You must actively seek it out daily. Reading a lot will give you access to a vast assortment of knowledge.

12. Leadership – Learn to inspire others.

The gift of leadership is more than telling others what to do. It’s caring about them so genuinely that you want to lead them in the right direction, towards salvation. To lead people, you must inspire them, so work on being an inspirational person.

13. Mercy – Be empathetic.

The gift of mercy allows you to share the burden of another until God lifts that burden from them. While being empathetic is more of a natural trait than a learned one, it doesn’t mean you can’t learn to strengthen your empathy. Work on this to fully connect with your gift.

14. Miracles – Be open-minded.

The gift of miracles can be a great responsibility. With this gift, you connect others to the glory and blessing of God. You never claim this power for yourself. To do this, you must be open-minded and ready to share God’s glory in whatever way he deems worthy.

15. Pastor/Shepherd – Be attentive to details.

Many people think of the pastor as a leader, and in a sense, he/she is. However, they are more of a protector of the flock and a guide, making sure to keep the community connected with God. To do this, the pastor must be attentive to small changes in his congregation that alert him/her to potential problems (the devil sneaking in). Do you have any idea of what does a Christian do when their pastor sins?

16. Prophecy – Trust your instincts.

The gift of prophecy is an incredible gift in which you can share God’s revelations. This means that you must be able to interpret God’s revelations. That requires using your instinct. Don’t second-guess yourself. The Holy Spirit gave you what you need to analyze these revelations.

17. Service – Be humble.

The gift of service is a gift that often puts you in the background. Your role is in assistance to others who may be a more public figure. This means that you must be humble and accepting of your background role. You are no less important than anyone else, but you must be satisfied with possibly receiving less public recognition.

18. Teaching – Honesty is the best policy.

If you have been blessed with the gift of teaching, you will be held to a higher standard than all others. This is because you have the sole responsibility of bringing God’s instructions to his flock. It’s a huge responsibility, and it requires you to give these lessons straight as God intended, not to interpret them to your liking.

19. Wisdom – Have a heightened self-awareness.

At first, wisdom and knowledge may seem like the same gift, but they are vastly different. Knowledge is knowing things; wisdom has the perspective to apply this knowledge to life. You must be self-aware to be wise. So first, you must understand that you are not perfect. You are simply a humble servant of the Lord. This clarity will allow you the ability to make sound judgments, which is what wisdom centers on.

Final Thoughts on Connecting to Your Spiritual Gifts

The Holy Spirit doesn’t grace just anyone with spiritual gifts. If God chooses you to share these gifts, you are indeed an extraordinary individual. God chose you, so you must believe that you are worthy to receive a spiritual gift.

Believing that you are worthy is half the battle of connecting with spiritual gifts. The other half is living a life that allows you to tap into your talent fully. Although the 19 habits above are written as one habit correlating with one gift, they are all great habits to practice no matter which advantage you have.

Keep practicing these 19 habits, let God work through you, and stay humble. You’ll find that connecting with your spiritual gift becomes an effortless task that enriches your life as well as the lives of others. Be blessed!

10 Signs That Failure Is Actually a Blessing in Disguise

February 2, 2021 by Power of Positivity

For every good day you have in life, there will be those that are bad. There will be a valley below that reminds you to stay humble for every mountain you climb to the top and achieve a great goal. Wouldn’t life be easy if every day were sunshine and there was never any rain? Did you ever consider that your rainy days and failures in life are blessings in disguise?

No one wants to believe the worst times could be the same experience that molds and makes you into a better person. Take, for instance, a battle with cancer.

How could anyone see a battle where they face death as something good? Well, when walking through these dark days, you learn to appreciate that you have another day to stay with your family. You become thankful for the smallest of things, like breath in your body.

Additionally, you learn that the trials of this life may be your blessings in disguise. After battling a life-threatening illness like cancer, you have a new appreciation for others fighting the battle. You find yourself with a different attitude, and you want to reach out to those who need help because you now have a testimony to share.

Are Your Struggles Actually A Blessing in Disguise?

Think back on the worst days of your life and how you felt. Now, how were you different coming out of this trial than you were before you went into it? No doubt, it changed you.

Only you can decide if the made changes were better or worse, but you can find the blessing in disguise in all these circumstances. Here are a few tips that your failure or shortcomings have been a big help to you.

1. Your Attitude Changes

A change of attitude is one thing that many people notice, and this alteration is a blessing to you and those around you. Assume that you just got a divorce after being married for 15 years. You count this marriage as a failure because it didn’t work.

However, hitting rock bottom and losing almost everything you own changed your attitude. You no longer look down on those who have less or think poorly of those married and divorced several times. You learn how to put everything into a new perspective, and it alters your thinking.

2. You Grow Spiritually

Most people believe in a higher power in this life. Your darkest days and biggest failures can enhance your spirituality. Where would you be if you couldn’t call on someone or something bigger than you to help in a time of crisis?

A spiritual journey is a very private experience that differs for each person, but you can undoubtedly enhance your dependency and need for a higher power.

3. You Learn Humility

What if the fancy, luxury SUV that made you feel bigger than life was repossessed for lack of payment? You might have lost a job or fought a health crisis that removed the resources you used to pay for it. Going without a vehicle, borrowing one from a friend or relative, or downgrading can make you humble.

When driving the SUV, you felt more significant and better than many. Now, you find that you’re glad you have a way to and from work and the grocery store. You learn to be humble and not put your stock in material possessions, as they can be gone tomorrow.

4. You Find Strength You Never Knew You Had

When you face a significant failure in life, you learn to find the strength within yourself that you never knew you had. Take, for instance, Colonel Sanders. The famous entrepreneur of Kentucky Fried Chicken seems like the ultimate success story.

Did you know that Colonel Sanders’s recipe was rejected more than 1,000 times before he found a restaurant willing to work with him? How many times would you have gone back and tried again after your failed recipe was rejected? You learn that through your failures, you have great strength to get up and try again.

5. You Analyze Your Disappointments

When you’re trying to teach a baby to walk, they fall many times. You don’t correct them and discourage them from ever trying again, but you teach them what they’re doing wrong so that they can fix their failures. Eventually, they learned the proper way to balance themselves so they can walk.

When you fall and hit rock bottom, you have a lot of time to think. Use this to see what you did wrong so that you can correct it going forward. Maybe it’s a job loss because you weren’t performing at an acceptable level. What could you do differently to make things better in the next job?

You stumbled and fell, but you had time to find the blessing in disguise because you learned what you needed to do to be a better employee.

6. You Build Confidence

Henry Ford is known as one of the great pioneers in the automobile industry. The Ford Motor Company has been in business since 1903. While many have fallen by the way, they remain steadfast.

However, you may be shocked to learn that Ford’s first company failed, as did his second, and even his third automobile line. He was rattled by consumers’ complaints and nearly lost his business trying to figure out the problems with the vehicles.

The beauty in all of this was that he built a product that he was confident in because he dedicated so much time and effort. When he finally worked out all the kinks, Ford was sure that he would be successful, and he was. You learn to build confidence in yourself when you pick yourself up, analyze the situation, and do what needs to be done to save your sanity.

7. You Learn to Live in The Moment

So many people are in the hustle and bustle to get through the day that they don’t take time to appreciate each moment. Dinner around the table with your entire family is a privilege, and while it may seem chaotic, there will come a time when you miss the chaos.

If you lost your job, it’s a huge upset. However, take time to appreciate all those small things, like a family dinner. Don’t forget to take time to go to the park and see all the wildflowers in bloom. If you become so focused on material things and position, then you may miss the most significant things in life.

When life slows you down and throws you off course, it’s a blessing in disguise when you learn to live and appreciate each moment.

8. You’re Open to Bigger and Better Things

A job loss or divorce may seem like the end of your world. You may not be able to envision how you can go on from this devastating blow. However, could it possibly be that the Universe is moving you beyond your comfort zone to allow better things to come your way?

There may be a job making $10k more a year just waiting on you, but you would have never known about it if you stayed in the same position that’s made you miserable. So, you can say that the job loss was a blessing in disguise because it opened doors that would have never been for you.

9. Your Knowledge Increases

After Henry Ford failed at three companies, he quickly learned what not to do to succeed in the car industry. However, what if he never failed? He would have been just another example of an automobile manufacturing company that never made it with the economic tides.

He was a success story because his knowledge increased, and the value of his product did too.

10. You Learn You Can’t Control Everything

Why is it so challenging to learn that there are things beyond your control? If you tend to be a controlling person, something like a death of a loved one or a tragic accident soon reminds you that you’re not in control at all.

Perhaps, you will learn through your failures that there is always someone more significant and more powerful than you, and it will change your thinking.

Final Thoughts on Considering Failing a Blessing in Disguise

Sometimes adults think that once they reach that magical age of 18 that they know everything. Once you grow and go through some significant storms, you learn the true meaning of life. It’s also through these valleys that you realize the need for a higher power, an attitude adjustment, and to live in the moment.

Your failures are as much a part of living as your successes. Consequently, most would argue that they learn the most when they have been knocked to the bottom and given time to think. Do you remember times you failed in life and the blessing in disguise that situation was to you?

Stay positive.

Never forget that you’re one decision away from a totally different life. Life can change in the blink of an eye, and you’re along for the ride.

Hyperthyroidism Diet: What Foods to Eat and Avoid

February 2, 2021 by Sarah Barkley

When your thyroid gland is overactive, following a hyperthyroidism diet can make a difference. While a healthy diet can’t prevent or cure hyperthyroidism, it can help ease the symptoms. In a hyperthyroidism diet, there are specific foods you should eat and others to avoid.

Healthy foods in a hyperthyroidism diet can increase the effectiveness of your treatment plan. Plus, they can support your medication while unhealthy foods interfere with medication. Making these small dietary changes can help you find a balance with your thyroid medication. Of course, that helps you live a healthier life.

Your thyroid is a gland located below your larynx or voice box. The thyroid is a butterfly-shaped endocrine gland that handles many essential bodily functions such as metabolism. It produces T3 and T4 thyroid hormones that help your body use energy, regulate body temperature, and help your organs function properly.

Maintaining a healthy hyperthyroidism diet can help you control your thyroid disfunction. Learning what foods are good for hyperthyroidism and what to avoid allows you to prevent thyroid hormone fluctuation. Plus, a healthy hyperthyroidism diet will help you alleviate the symptoms.

What Is Hyperthyroidism?

Hyperthyroidism is a condition that results from an overactive thyroid. As your thyroid produces excess hormones, your body gets too much, causing an overdose of hormones or thyrotoxicosis. If your thyroid becomes inflamed, it leads to an overactive thyroid as it leaks out an abundance of thyroid hormones.

Silent thyroiditis is a variation that doesn’t always have symptoms. Unfortunately, this variation can cause severe problems with the thyroid gland and could be an autoimmune disorder.

Some of the symptoms of hyperthyroidism overlap with other conditions, making it difficult to diagnoses. If you have multiple symptoms, your doctor can typically confirm it with a blood test. The doctor might have to scan the thyroid to check for enlargement and overactivity.

Studies show that hyperthyroidism increases many health risks, including issues with your heart, muscles, bones, fertility, and menstrual cycle. Plus, it can also increase pregnancy risks for you and your child. The same study shows that one in every 100 people has a hyperactive thyroid, and females are more susceptible.

Other risk factors for developing hyperthyroidism include a family history of thyroid disease, Type 2 diabetes, adrenal disorders, or over-consuming iodine. Being pregnant within the past six months increases your risk, too. Additionally, being over the age of 60 increases your risk.

There are a few things that can cause hyperthyroid disorder, including the autoimmune condition Grave’s Disease. This disease results from thyroid nodules that are typically benign lumps but can be cancerous. Additionally, thyroid cancer can cause an overactive thyroid because normal functioning becomes disrupted.

Signs You Might Need to Follow a Hyperthyroidism Diet Plan

The symptoms of hyperthyroidism are common and often confused with other health problems. Symptoms include:

increased appetite
sudden weight loss
mood changes
anxiety, irritability, or nervousness
feeling overheated
flushed skin or sweating
trouble sleeping
pounding heart or fast heartbeat
muscle weakness
fatigue
slight shaking or hand tremor
changes in bowel movements
thinning skin
brittle hair and nails
thin hair
goiter
swelling at the base of the neck
menstruation changes
eye changes, including dryness, redness, and blurred vision
redness in your palms
hives
unexplained shaking or twitching
irregular pulse

Foods To Eat If You Have Hyperthyroidism

If you have an overactive thyroid, following a hyperthyroidism diet can help with the symptoms. Increasing your intake of certain foods could make all the difference in your symptom management. Your diet can’t cure hyperthyroidism. However, it can help with maintaining hormone production.

Low Iodine Foods

Low iodine foods reduce thyroid hormones and include the following:

frozen or fresh vegetables
egg whites
iodine-free salt
herbal tea
herbs and spices
olive and canola vegetable oils
honey
pure maple syrup
fresh fruit
lean portions of poultry or beef
unsalted nuts or nut butter
bread without salt, dairy, and eggs
unsalted popcorn
oats
potatoes

Cruciferous Vegetables

Cruciferous vegetables stop hormone production and reduce iodine uptake by the thyroid. These vegetables include the following:

most dark greens, including turnip, mustard, collard, kale, and arugula
cabbage and brussels sprouts
bok choy
cauliflower
radishes
broccoli and rabe
rutabagas and turnips
bamboo shoots
cassava

Foods Containing Selenium

Selenium-rich foods can help balance thyroid hormone levels, protecting you from thyroid disease and alleviating the symptoms. It also helps prevent cell damage to keep your thyroid and tissues healthy. Foods containing selenium include these:

light fish, including tuna and halibut
lean portions of beef, low-sodium ham, or poultry
oatmeal
brown rice
cottage cheese
eggs, in moderation
Brazil nuts
beans
selenium-fortified pasta or cereal
spinach
couscous
chia seeds
mushrooms
tea
sunflower seeds
shrimp

Foods Containing Iron

Iron is essential for many bodily functions, including your thyroid. By increasing your iron intake, you will alleviate the symptoms and prevent the condition from worsening. Foods that contain iron include these:

beans and lentils
sardines
lean portions of beef, pork, or poultry
liver
spinach
raisins
dark chocolate
tofu
leafy greens
nuts
whole grains
fortified cereals
oysters and fish
chickpeas

Foods Containing Calcium and Vitamin D

Hyperthyroidism can cause weak and brittle bones. However, you can restore bone mass with an increase in calcium, and vitamin D. Calcium-rich foods include the following:

dairy products, including milk, cheese, and yogurt
fresh or canned salmon
sardines canned in water
calcium-fortified orange juice
kale
bok choy
broccoli
spinach
collard greens
kale
okra
white beans
calcium-fortified tofu and soy milk
almond milk
calcium-fortified cereal

Some foods that are rich in vitamin D include these:

vitamin-D fortified orange juice
beef liver
mushrooms
fatty fish
vitamin-D fortified cereal
salmon and tuna
fortified dairy products
vitamin-D fortified soy milk

Spices

Studies show that some spices are beneficial to the diet for hypothyroidism, as they are anti-inflammatory and help balance thyroid function. These spices include:

turmeric
green chilies
black pepper

Healthy Fats

Fats from whole, unprocessed foods can help reduce inflammation. The inflammation reduction helps protect thyroid health and balance thyroid hormones. Foods that contain healthy fats include the following:

flaxseed oil
avocado and avocado oil
olive oil
sunflower oil
coconut oil
safflower oil
unsalted nuts and seeds

Foods To Avoid With Hyperthyroidism

While there are many beneficial foods for a hyperthyroidism diet, there are also many that you should avoid. Most of these foods for hypothyroidism are fine in moderation. Hoever, avoiding them is the best option.

Foods With Excess Iodine

Too much iodine can lead to hyperthyroidism or make the symptoms worse. Foods with high levels of iodine include:

fish
seaweed
prawns
crabs
lobster
sushi
carrageen
agar-agar
algae
alginate
nori
kelp
some milk and dairy products
processes cheese
egg yolks
iodized salt
some food coloring and dye
blackstrap molasses
carrageenan
iodate dough conditioners (found in some baked goods)
restaurant meals

Gluten

In some cases, gluten can cause inflammation of the thyroid. If you have a gluten intolerance or allergy, avoid gluten entirely. Foods that contain gluten include:

barley
wheat
malt
rye
brewer’s yeast
triticale

Soy

Soy doesn’t contain iodine, but it can interfere with hyperthyroidism treatments. Some of the foods containing soy that you should limit or avoid include:

soy milk
tofu
soy sauce
edamame beans
soy-based creamer
soybean oil

Caffeine

Caffeine can exacerbate hyperthyroidism symptoms, resulting in increased anxiety, irritability, nervousness, and increased heart rate. If you notice that caffeine affects you this way, consider limiting your intake or eliminating it from your diet entirely. Food and drinks that contain caffeine include:

coffee
caffeinated tea
chocolate
energy drinks
soda

Sample Hyperthyroidism Meal Plan

There are many options for a hyperthyroidism diet meal plan, but it can be overwhelming to get started. Once you get into the new dietary routine, it will get easier. To get you started, though, following a sample hyperthyroidism meal plan can help.

Once you get the hang of it, you can adapt the meal plan as desired. In between meals, eat healthy snacks like nuts, seeds, fruits, or vegetables.

	Breakfast	Lunch	Dinner
Day 1	Mixed berries and yogurt	Grilled meat topped with herbs and vegetables	A bowl of soup with cabbage or broccoli
Day 2	Oats with brown sugar	Zucchini lasagna	Chicken lettuce wraps
Day 3	Low carb waffles	Pad Thai chicken bowl	Beef stew
Day 4	Fortified cereal	Tuna salad	Turkey meatballs with zucchini noodles
Day 5	Low-carb fruit smoothie	Taco salad	Burger wraps

Final Thoughts on Hyperthyroidism Diet: What Foods to Eat and Avoid

While hyperthyroidism is a common condition, it can cause severe health issues if left untreated. So if you have any of the symptoms, it is essential to seek professional advice to know for sure. With a diagnosis, you can begin getting the help you need to treat and maintain your condition.

Changing your diet won’t cure your hyperthyroidism, but it will make the condition easier to manage. By following a hyperthyroidism diet, you can prevent further damage from occurring. Plus, you can alleviate many symptoms of hyperthyroidism while balancing thyroid function and protecting your body.

Avoid eating food from restaurants and aim to cook more meals at home. This simple change will drastically decrease the amount of iodine you take in, plus you’ll get more nutrients and minerals. Following a hyperthyroidism diet can be life-changing as it prevents and alleviates symptoms of the condition.

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